LALANNE FITNESS is a registered CrossFit® affiliate, owned and operated by certified CrossFit Coaches. We are a team of professionals, driven and dedicated to forging elite fitness, while practicing and training with proven methods. We care passionately for every member of the community and welcome those with the right attitude to share our journey. The physical stimulus provided is always varied and the results are dramatic, while the atmosphere is one of support and camaraderie if you're willing to put in work. Every time you walk through our doors you'll be guided through our “Workout of the Day." We provide direction, supervision and motivation enabling you to work safely at your full potential - all you need to do is show up and don't quit. If you can do this we will GUARANTEE RESULTS.

The founder, Greg Glassman, nicely summarizes the CrossFit approach as a strength and conditioning program built on constantly varied, if not randomized, functional and scalable movements executed at high intensity. Each part of that must be defined:

Strength and conditioning: this is not a running or cycling program for metabolic, cardiovascular conditioning on even days of the week with a resistance training program for strength and power on other days. There is no segregation of exercise modalities in this approach. CrossFit is a hybrid strength/conditioning program that utilizes Olympic lifts, bodyweight exercises, gymnastics, rowing, running and a plethora of other exercises to develop endurance, power, flexibility, stamina, strength and other anatomical/physiological changes. By combining both metabolic conditioning and strength/power training into one approach, the return on investment of time and work is maximized.

Varied, if not randomized: I (and many others) have studied and used different periodization lifting plans based on the premise (validated by solid outcomes) that varied load and volume produces better strength gains. CrossFit takes that principle of variation one big step further by eliminating predictable “routine” workouts, replacing them with constantly varied exercise sessions. One session may focus on creating better form, and even a new personal record, in an Olympic lift. Other sessions may alternate high velocity jumping and pull-ups with running, or mix pushups with situps and body weight squats and yet another session may contain only 4 minutes of exhausting, high intensity exercise . Random physical challenge that creates breadth of physical adaptations is the constant variable in CrossFit.

Functional movements: Functional training has become something of a buzzword over the years, with a steady stream of fitness experts announcing that, surely, their take on functional exercise is the most functional. In the CrossFit approach, functional training must mimic natural movements such as rising from sitting, picking an object up off the floor, jumping, climbing or lifting an object over your head. These kinds of movements are simultaneously multi-joint (not segmental), require trunk stability in the midline and call for strength and power over a relatively short time frame. These kinds of movements have greater application to the demands of everyday, real life: much, much more functional use than isolated bicep curls, running extended distances or curling on a specially designed machine that isolates your abdominals. The equipment and space is deliberately Spartan in approach – the most important aspect of your workout is not how much chrome and fancy machines fill the gym. The most important aspect of your workout is how well the exercises develop the kind of strength, power and endurance needed for meeting the demands of day to day life.

Scalable: All the CrossFit workouts can be tailored to the individual’s current fitness level. Some come to CrossFit with no training background: workout intensity and volume will be set at a beginner’s level. Others are attracted to CrossFit after years of using other training methods: strengths and weak areas can be taxed appropriately. Age, obesity, medical issues, training history, endurance levels, strength level, and flexibility: all these kinds of issues can be met by adjusting portions or all of the exercise session. A good demonstration of scalability here.

High intensity execution of movement: Izumi Tabata and his colleagues at Japan’s National Institute of Fitness and Sport measured aerobic and anaerobic changes from very high intensity interval training in routines that lasted 4 minutes or less. They discovered that a very high intensity load with short rest periods created improvements in not only anaerobic performance (not a surprise), but also created improvements in aerobic capacity. This means, and this is counter-intuitive to most exercise physiologists and trainers, that an athlete can train with one approach that benefits both aerobic and anaerobic performance. The key to eliciting these gains are high intensity work. And what is high intensity? Greg Glassman steps in with a practical definition in “physical and psychological discomfort.” Scoring the workouts creates this high intensity work: scoring sometimes for points, sometimes for repetitions, sometimes total weight lifted, sometimes a combination of work and time (power). This approach works because, in the words of the late Col. Jeff Cooper, “Men will die for points.” The byproduct of that intensity is what I call “high ROI” – high return on the investment in work. -strengthdoc.com

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."-CrossFit Founder, Greg Glassman

Located at 414 Brannan Street, 94107 - San Francisco, Ca. - 415.512.7645 .(JavaScript must be enabled to view this email address)

CrossFit is a fitness and conditioning system developed by Coach Greg Glassman through many years of watching, working with, and coaching all types of people – from those considered “normal and average”, to top athletes. Coach Glassman's idea – take what worked best from the sports and movements that create the most versitile athletes gymnastics and weightlifting, and throw the rest out. Actually, the system really created itself - if a workout or an exercise proved functional and got great results (ie- challenged you to the bone), it stayed in the system. If not, well, you got the picture. CrossFit is what remains - bar none, the most effective fitness and conditioning system in the world!






The CrossFit method is a strength and conditioning system built on constantly varied, functional movements executed at high intensity. CrossFit delivers a fitness program which is broad, general and inclusive. Our specialty is not specializing. The rewards of this program are evidenced in those people participating in combat, survival, sports and all facets of life. Our program is for ALL LEVELS and its designed for universal scalability making it the perfect application for any individual committed to excellence in fitness regardless of experience. The same routines are used for elderly individuals who may have heart disease as well as cage fighters one month out from televised bouts. The load and intensity of the program is scaled for the individual, but the workout remains the same for all.

CrossFit has been called "The Sport of Fitness" because it re-introduces personal athletic achievement and performance to training. The mindset at the start of each workout is to be stronger, move faster, more efficiently, with better form than ever. This is why even after years of training CrossFit style, scores and times in workouts continue to drop and athletes continue to improve. Its hard, fun, exciting, challenging and will push you to be your absolute best!